Ingredients

2/3 cup flour
2 tablespoons canola oil
4 cups shiitake and-or portobello mushrooms, rinsed, patted dry and cut into large chunks
1/2 cup roughly chopped mild onion, such as Bermuda, or shallots
1/4 cup minced chives or tops of scallion onions
1/4 cup diced celery
1 tablespoon minced garlic
2 green bell peppers, seeded and cut into eighths
1 teaspoon salt, or to taste
1/2 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper, or to taste
1/4 teaspoon cayenne pepper, or to taste
3 bay leaves
2 quarts vegetable broth
Hot sauce, to taste
1 to 2 teaspoons liquid smoke seasoning, or to taste (optional)
2 tablespoons finely chopped fresh chives (or 1 tablespoon dried), for garnish
4 cups hot cooked rice, either a mix of brown and wild rice, or all brown rice
File powder, to accompany gumbo (optional)

Directions

Make a nonfat roux in nonstick skillet: Lightly brown flour over low-to-medium heat, stirring constantly, until flour turns a light peanut butter color. Immediately transfer flour to a small bowl and set aside to cool.

In large, deep skillet or Dutch oven, heat oil over high heat until very hot. Depending on size of pan, saute mushrooms in enough batches so pan is not overcrowded, or mushrooms will cook instead of saute, causing them to ooze liquid. Remove sauteed mushrooms with slotted spoon and set aside.

Add onion to pan and saute about 1 minute. (Add 1 teaspoon of oil if necessary.) Add chives, celery and garlic and cook another 1 minute. Add bell peppers and cook about 1 minute, or until all vegetables are lightly sauteed. Sprinkle nonfat roux (browned flour) over vegetables and quickly stir in, scraping bottom of pan. Stir in herbs and seasonings.

Slowly add broth, whisking or stirring constantly, to blend to a smooth, lump-free mixture. Add mushrooms, bring to a boil and immediately reduce heat to simmer gently until mushrooms are tender, about 10 minutes. Adjust seasonings, adding more salt and black and cayenne peppers to taste if necessary. Add hot sauce and liquid smoke seasoning (if used) to taste.

During the cooking process, oil may be released from the roux. Before serving, any excess fat should be skimmed off with a skimmer or paper toweling. (Chilling overnight in a refrigerator improves taste of gumbo and in the process, fat will congeal and become easier to remove from surface.)

When ready to serve, divide cooked rice evenly among 6 bowls. Spoon equal amounts of gumbo over rice. Garnish with chopped chives. Serve with file powder for individuals to spoon into gumbo to taste. Makes 6 servings, each containing 304 calories and 6 grams of fat.